I am going to tell you about exercises that will help you to reduce the appearance of cellulite.
Barbell Lateral Band Walk
Normally I do this with straight knees and no weight, but I decided to mix it up today. You should feel this on the outer sides of your glutes, not your hip flexors or thighs. Here you want to focus on keeping your chest up, knees facing straight, so not caving in. And I find it helpful to visualize leading the movement like leading stepping sideways with my knee so that it stays out. The way I did this was I did this exercise walking one way and then on the way back I did a similar exercise – barbell lateral squat walk let’s call it -, which is the same movement. Except instead of just stepping straight out to the side, you start standing straight and squat as you step out.
Straight up; this exercise requires coordination. Before starting, I usually do a few reps of just bodyweight motions to get my arms, work with my legs, and everything check. So that once you add the weight, you can focus on keeping your hands just beyond shoulder-width apart, wrists firm, and the bar resting on your collarbone as you lower. As you raise up, you want this to be in a fluid motion; it’s kind of like doing a wave at a sports scheme. You start at the bottom, then transfer the raising up move from your legs to your arms about midway through, and then you finish the press up with your arms at the end.
Single Leg Glute Bridges
So, we’re going to superset this with single leg glute bridges from the medicine ball. This is an awesome exercise for hitting your lower glute and butt thigh area. You can use anything elevated here: aerobic bench, regular bench, whatever works for you. I like the ball because it requires additional stabilization through your glute muscles. The gluteus medius aka side glute muscle is responsible for the stabilization of your hips. So, we’re getting glutes from all angles with this exercise.
Booty Building Burpee
This is a combination of a wall ball and a plank jack you’re doing as quickly as possible. The resistance, as usual, is just keeping extra tension in my side glutes. As the barbell thruster, I recommend going through the motions of this first. And if it helps like even just breaking it down in your head as a wall ball and then a plank jack and practicing those individually before you try, that will help you keep the intensity up without getting confused while doing this.
So we’re going to superset that with a glute bridge from a medicine ball. This is super similar to the exercise I described earlier. The main difference is that you’re using both legs and your legs are obviously much closer than a regular hip thrust. What’s cool about moving your feet inwards is that it reduces the stability of your base. So, unstable foot positioning, plus instability of the ball, plus band equals lots of gluteus medius engagement.